CrossFit Allegiance – CrossFit
Gymnastics
HSPU/DU (12 Rounds for reps)
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes – 50 DU
Even Minutes – Max Strict Handstand Push-ups
ADV RX as written
RX Kipping HSPU
Fitness DB Press 50/35
Will be repeating same benchmark next week. Modify Double Unders to number you can achieve in 50 Seconds or less.
Weightlifting
Back Squat
10 Reps @ 70%
8 Reps @ 73%
6 Reps @ 77%
4 Reps @ 81%
2 Reps @ 86%
Rest 2:00 between sets.
Extra work if you want an after WOD
Metcon (7 Rounds for reps)
Alternating On the Minute x 14 (7 Rounds):
Odd – 15/12 Calorie Bike
Even – :30 Seconds Max Medicine Ball Squat Cleans (20/14)
